3-Day Detox that actually works (grocery list & meal plan included!)

September has been a BLUR with packing up my life, a final Labor Day Weekend down in Avalon and a 3 day road trip to Dallas, TX, with my sister. Needless to say, minus my daily superfood shake, the the rest of my nutrition has been sub-par.

Luckily I have my favorite 3 day detox to lean on. It's a plan that simplifies what you eat (yes there is real food), and puts me on auto-pilot as to what to eat, how often to eat and how much water to drink. I've completed the program probably 10+ times since it debuted from Beachbody and each time I feel refreshed, lighter, and fitting into my jeans easier. (results from previous Refreshes at the bottom of this post).

The 3-Day Refresh combines three specially-formulated shakes plus one fiber drink with whole foods to help you de-bloat, squash cravings, and start eating more real, nutritious foods like vegetables, fruits, and healthy fats. Filled with plenty of nutrition, fiber, and good-for-you fats, this plan is short enough to make it doable in any circumstance — even if you’re traveling. Best of all, you don’t have to sit miserably at the dinner table with a cup of liquid while your family or friends enjoy a satisfying meal. You get to eat real food with them.

GUESS WHAT: I'm giving away FREE (yes free) 3-Day Refreshes to the next 3 challengers that join my OCTOBER Challenge Group. Comment below or Email Me for info on how to get your free 3-Day Refresh.

Day One

Upon Waking: 8–10 oz. glass of filtered water with optional lemon slice

Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe

Mid-Morning: Fiber Sweep mixed with 1 cup filtered water

Lunch (at least 1 hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 12 strawberries, 5 asparagus spears roasted with 1 tsp. olive oil

Afternoon Snack (at least one hour after lunch): 2 medium stalks celery with 2 Tbsp. hummus

Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Veggie Stir-Fry, and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

Day Two:

Upon Waking: 8–10 oz. glass of filtered water with optional lemon slice

Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe

Mid-Morning: Fiber Sweep mixed with 1 cup filtered water

Lunch (at least one hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water.

Eat 1 cup raspberries, ¾ cup cauliflower florets roasted with 1 tsp. olive oil and a dash of cumin

Afternoon Snack (at least one hour after lunch): ½ large carrot (or 5 baby carrots) with 2 Tbsp. hummus

Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Spinach Salad (recipe below), and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

Day Three (same as Day 1)

Upon Waking: 8–10 oz. glass of filtered water with optional lemon slice

Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe

Mid-Morning: Fiber Sweep mixed with 1 cup filtered water

Lunch (at least 1 hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 12 strawberries, 5 asparagus spears roasted with 1 tsp. olive oil

Afternoon Snack (at least one hour after lunch): 2 medium stalks celery with 2 Tbsp. hummus

Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Veggie Stir-Fry, and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

GROCERY LIST

Fruit 1 medium cantaloupe (or 3 cups cubed cantaloupe) 1 container raspberries 24 medium strawberries 1 lemon

Vegetables 2 cups baby spinach 1 bag cauliflower florets (or 1 small cauliflower) 1 cup green beans 3 carrots 1 bunch celery 2 red bell peppers 1 small container of sprouts (radish, alfalfa, or broccoli) 1 medium tomato 1 small cucumber 10 asparagus spears 1 bunch parsley or cilantro, optional garlic ginger

Miscellaneous 3-Day Refresh 26 oz. low-sodium, organic vegetable broth 1 tsp. sunflower seeds prepared hummus (pick a hummus with a short, clean ingredients list)

Pantry olive oil cumin

RECIPE INSTRUCTIONS

Follow these instructions to make your meals quickly:

  1. Roast the asparagus and cauliflower. See preparation directions below.

  2. Make the Veggie Stir-Fry. See prep directions below.

  3. Next, build the spinach salad. See prep directions below.

  4. Now, put together the afternoon snacks. Cut 4 stalks of celery ribs, and cut the reserved half of the carrot into matchsticks. Divide the celery between 2 small food containers, and place the carrots in another container. Add 2 Tbsp. of hummus to each dish. Place in the refrigerator.

  5. If you’re going to include the optional vegetable broth in your 3-Day Refresh menu, fill three food containers with 1 cup of broth each. Add up to ¼ cup fresh herbs, like chopped parsley or cilantro.

  6. If you purchased a whole cantaloupe, cut it into cubes so that you have 3 cups of cut fruit. Divide evenly between 3 food storage containers or small plastic bags, and place them in the refrigerator.

Roasted Asparagus and Cauliflower Preparation

  • Heat oven to 400°F.

  • Arrange 10 asparagus spears on a baking sheet, drizzle with 2 tsp. olive oil, and season with Himalayan salt if desired.

  • On the same baking sheet, place ¾ cup of cauliflower florets and drizzle with 1 tsp. olive oil and a dash of ground cumin.

  • Place the baking sheet in the oven for 20 minutes or until vegetables are tender crisp.

  • Remove from oven and set aside to cool for 20 minutes.

  • Divide asparagus evenly between two food storage containers, and place cauliflower in another container.

  • Place containers in the refrigerator.

Veggie Stir-Fry Preparation

  • Chop 1 clove of garlic, ½ inch of ginger, 1 cup of green beans, 2½ large carrots (reserve the other half carrot), and 1½ red bell peppers.

  • Heat a skillet over medium heat and add the garlic and ginger. Stir frequently for 1–2 minutes.

  • Add green beans, carrots, bell peppers, ¼ tsp. sea salt, and 2 Tbsp. vegetable broth.

  • Cook for 5–7 minutes more, or until the vegetables are tender crisp.

  • Set aside to cool for 20 minutes, then divide evenly between 2 food storage containers.

  • Place in the refrigerator.

Spinach Salad Preparation

  • In a large food storage container, place 2 cups baby spinach, ½ cucumber, ½ red bell pepper, ¼ cup sprouts, and ½ of a tomato.

  • Top with 1 tsp. sunflower seeds, and place half a lemon in the dish.

  • When you’re ready to eat, squeeze the lemon over the salad as a dressing.

RESULTS from previous 3-Day Refreshes

#Recipes #Shakeology

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